Category: Sides

Buffalo White Bean Dip

Buffalo White Bean Dip

Posted on by Amy MS, RD, LDN

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Buffalo White Bean Buffalo Dip – High Protein

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Buffalo White Bean Buffalo Dip – High Protein

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  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian
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Description

This Buffalo White Bean Dip is a creamy, spicy, and high-protein twist on your classic buffalo dip. Packed with nutritious white beans, it’s the perfect snack for anyone looking for a protein boost without sacrificing flavor. Great for game day or a healthy appetizer option!

Ingredients

Units Scale
  • 2 Cans (15 oz each) Cannellini Beans, drained and rinsed
  • 1 Garlic Clove
  • 1/2 cup Greek Yogurt
  • 1 cup Cottage Cheese
  • 1/4 cup Cream Cheese
  • 1/3 cup Hot Buffalo Sauce
  • 1/4 tsp Cayenne Pepper
  • 1/2 tsp Smoked Paprika
  • 1/4 cup Cheddar Cheese, Shredded

Instructions

  1. Preheat oven to 375° F. Spray an oven-safe dish with nonstick spray, set aside.
  2. To a blender or food processor, add 1 can of beans (save the 2nd can!), garlic clove, Greek Yogurt, cottage cheese, cream cheese, buffalo sauce, cayenne pepper and smoked paprika. Blend until smooth.
  3. Pour the mixture into your dish. Then, add the 2nd can of whole beans, stirring gently with a spatula to incorporate them into your dip mixture. Use your spatula to even the top of the dip.
  4. Top dip with shredded cheddar cheese.
  5. Pop into the oven and bake for 25-30 minutes until bubbly.
  6. Serve with sliced veggies and tortilla chips or pita chips. Enjoy!

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 25
  • Category: Appetizer
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Serving
  • Calories: 155
  • Sugar: 2g
  • Sodium: 534mg
  • Fat: 4g
  • Carbohydrates: 19g
  • Fiber: 4g
  • Protein: 14g
  • Cholesterol: 12mg

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Easy Maple Glazed Carrots

Easy Maple Glazed Carrots

Posted on by Amy MS, RD, LDN

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Easy Maple Glazed Carrots

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Easy Maple Glazed Carrots

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  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 4 Servings 1x
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Ingredients

Units Scale
  • 1 lb Carrots, peeled and ends trimmed
  • 1/2 tbsp unsalted Butter
  • 1/2 tbsp Olive Oil
  • 1 tbsp Maple Syrup
  • 1/8 tsp Kosher Salt
  • Ground Black Pepper
  • Parsley, minced for Garnish (Optional)

Instructions

  1. Prep your carrots by slicing them into sticks
  2. Heat a large cast iron pan or sautee pan over medium high heat.
  3. When you pan is warm, add the butter and olive oil.
  4. Next add the carrots, salt and pepper and cook, for 4-5 minutes, stirring occasionally or tossing carrots in the pan so that they brown evenly.
  5. Then add the maple syrup to the pan and cook for an additional minute.
  6. Serve hot or warm. Top with parsley if desired. Enjoy!

Equipment

  • Prep Time: 5 minutes
  • Cook Time: 5
  • Category: Sides, Holiday
  • Method: Sautee
  • Cuisine: American

Nutrition

  • Serving Size: 1 Serving
  • Calories: 160
  • Sugar: 9g
  • Sodium: 150mg
  • Fat: 5g
  • Carbohydrates: 40g
  • Fiber: 10g
  • Protein: 3g
  • Cholesterol: 4mg

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Taco Salads in a Jar

Taco Salads in a Jar

Posted on by Amy MS, RD, LDN

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Taco Salads in a Jar

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Taco Salads in a Jar

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  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 2 Salads 1x
  • Diet: Vegetarian
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Description

Taco Salads in a Jar are an easy and delicious meal prep! With layers of beans, veggies and the simplest dressing these salads will elevate your lunch game!

Ingredients

Units Scale
  • 4 tbsp Salsa
  • 4 tbsp Greek Yogurt
  • 1 Can, 15oz Black Beans, drained and rinsed
  • 1 cup Frozen Corn
  • 1 Orange Bell Pepper, diced
  • 1 pint Cherry Tomatoes, sliced in half lengthwise
  • 1–2 tbsp Jarred Jalapenos
  • 1 cup Romaine Lettuce
  • Optional: 1/2 cup Crushed Taco Shell, 1/4 cup Shredded Cheddar Cheese

Instructions

  1. Set out two large mason jars.
  2. Pour 2 tbsp salsa into the bottom of each jar. Top with 2 tbsp Greek Yogurt.
  3. Add 1/2 of the rinsed black beans to each jar.
  4. Next add 1/2 cup frozen corn to each jar.
  5. Top the corn with half of the cherry tomatoes and 1-2 tbsp jalapenos.
  6. Finally, top each jar with 1/2 cup Romaine lettuce.
  7. Seal your jars with lids and pop them into the refrigerator until you are ready to enjoy!

Equipment

  • Prep Time: 10 minutes
  • Category: Lunch, Salad
  • Method: No-Cook
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1 Salad
  • Calories: 317
  • Sugar: 11g
  • Sodium: 664mg
  • Fat: 2.5g
  • Carbohydrates: 60g
  • Fiber: 17g
  • Protein: 19g
  • Cholesterol: 4.4mg

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Rainbow Crunch Salad with Miso Dressing

Rainbow Crunch Salad with Miso Dressing

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Rainbow Crunch Salad with Miso Dressing

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Rainbow Crunch Salad with Miso Dressing

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  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 4 Servings 1x
  • Diet: Vegetarian
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Description

Rainbow Crunch Salad, features a vibrant mix of crisp cabbage and crunchy textures tossed in a tangy and savory miso dressing.

Ingredients

Units Scale

Salad:

  • 1 cup Shredded Green Cabbage
  • 1 cup Shredded Purple Cabbage
  • 1 cup Grated Carrots
  • 4 Scallions, sliced
  • 1 Bell Pepper, juilened
  • 1 cup Shelled Edamame (if frozen, be sure to thaw before adding to salad)

Miso Dressing:

  • 2 tsp White Miso Paste
  • 1 Garlic Clove, minced
  • 1/4 cup PB Fit
  • 1/4 cup Soy Sauce
  • 2 tsp Sesame Oil
  • 2 tbsp Rice Wine Vinegar
  • 1 tbsp Honey
  • 1 tbsp Water
  • 1 tsp Chili Paste

Instructions

  1. Add all the salad ingredients to a large mixing bowl. Using two spoons, toss the vegetables together. Set aside.
  2. In a medium-sized mixing bowl, add all the ingredients for the miso dressing. Whisk together until no lumps remain.
  3. Pour the dressing over top of the vegetables. Use the spoons to toss the vegetables and dressing together.
  4. Top with sliced almonds, roasted cashews or pepitas if you’d like extra crunch!

Equipment

  • Prep Time: 10 minutes
  • Category: Salad
  • Method: No Cook

Nutrition

  • Serving Size: 1 Serving
  • Calories: 154
  • Sugar: 27g
  • Sodium: 1145mg
  • Fat: 20g
  • Carbohydrates: 26g
  • Fiber: 20g
  • Protein: 7g
  • Cholesterol: 0mg

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Sweet Corn & Stone Fruit Summer Salad

Sweet Corn & Stone Fruit Summer Salad

Posted on by Amy MS, RD, LDN

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Sweet Corn & Stone Fruit Summer Salad

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Sweet Corn & Stone Fruit Summer Salad

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  • Author: Amy MS, RD, LDN
  • Total Time: 15 minutes
  • Diet: Vegetarian
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Description

This vibrant summer salad combines juicy peaches and ripe tomatoes with crisp, fresh sweet corn, all tossed in a zesty lime vinaigrette. This recipe was developed for the Black Forest Farmer’s Market.

Ingredients

Units Scale

Salad:

  • 4 Ears Corn, shucked
  • 2 Ripe Peaches
  • 3 Tomatoes
  • 3 Spring Onions

Lime-Honey VInaigrette:

  • 1/4 cup Olive Oil
  • 2 tsp Lime Zest
  • 2 tsp Lime Juice
  • 1 tbsp Maple Syrup or Honey
  • 2 tsp Dijon Mustard
  • 1/8 tsp Kosher Salt
  • 1/8 tsp Ground Black Pepper

Instructions

  1. To make the dressing, whisk all ingredients together, then set aside.
  2. Cut the corn kernels off the cob and place into a large mixing bowl.
  3. Slice the peaches and place into the bowl with the corn.
  4. Dice the tomatoes into 1/2 inch dice and add to the bowl.
  5. Next, chop the spring onions and add to the bowl.
  6. Drizzle half the vinaigrette over top the salad and stir together with a spoon, taking care to not bruise the peaches!
  7. Taste the salad and add more dressing to your taste preferences. Enjoy!

Equipment

  • Prep Time: 15 minutes
  • Category: Salad
  • Method: No Cook
  • Cuisine: American

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Whole Wheat Naan Bread

Whole Wheat Naan Bread

Posted on by Amy MS, RD, LDN

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Whole Wheat Naan Bread

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Whole Wheat Naan Bread

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  • Author: Amy MS, RD, LDN
  • Total Time: 2 hours 25 minutes
  • Yield: 16 1x
  • Diet: Vegetarian
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Description

Whole Wheat Naan Bread is soft, fluffy, and lightly charred, it’s the perfect accompaniment to Greek Chicken & Chickpeas.

Ingredients

Units Scale
  • 1 1/2 cups Warm Water
  • 2 tsp Honey
  • 2 tsp Dry Active Yeast
  • 2 tbsp Olive Oil
  • 1 1/2 tsp Kosher Salt
  • 1 1/2 cups Whole Wheat Flour
  • 3 cups All Purpose Flour
  • 3/4 cup Greek Yogurt

Instructions

  1. Make the Dough. In a large bowl or stand mixer, add the warm water, honey and yeast. Allow the yeast to bloom for 4-5 minutes.
  2. When the yeast is bubbly, add the remaining ingredients. Using the dough hook attachment or a spatula, mix everything together until the dough is smooth and elastic (approximately 2- 4 minutes).
  3. Cover and allow to rise until doubled in size, about 2 hours.
  4. Roll & Cook Naan Bread.  Remove the dough from bowl and divide into 16 equal portions.
  5. Preheat a cast iron pan over medium high heat.
  6. With a rolling pin, roll one portion of dough out into an 8-inch circle.
  7. Place onto preheated pan and cook for 1 minute on each side. Then set aside to cool.
  8. Repeat until all dough has been cooked!

Equipment

  • Prep Time: 10 minutes + 2 Hours
  • Cook Time: 15 minutes
  • Category: Bread, Mediterranean
  • Method: Stovetop
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1
  • Calories: 149
  • Fat: 2g
  • Carbohydrates: 27g
  • Fiber: 2g
  • Protein: 5g

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Tomato & Cucumber Salad

Tomato & Cucumber Salad

Posted on by Amy MS, RD, LDN

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Tomato & Cucumber Salad

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Tomato & Cucumber Salad

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  • Author: Amy MS, RD, LDN
  • Total Time: 5 minutes
  • Yield: 4 Servings 1x
  • Diet: Vegetarian
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Description

Tomato and cucumber salad is bright and fresh, the perfect topping for Greek Chicken and Chickpeas or simple side dish to add to any meal.

Ingredients

Units Scale
  • 1 pint Cherry Tomatoes
  • 1 English Cucumber, seeded and diced
  • 1/2 Small Red Onion, thinly sliced
  • 1 tbsp Dill, minced
  • 1/2 tbsp Olive Oil
  • 1 tbsp Red Wine Vinegar
  • 1/4 tsp Kosher Salt
  • 1/2 tsp Ground Black Pepper

Instructions

  1. In a medium-sized mixing bowl, combine all ingredients.
  2. Gently mix together with a wooden spoon.
  3. Taste and adjust seasonings to your preference. Enjoy!

Equipment

  • Prep Time: 5 minutes
  • Category: Salad
  • Method: No Cook
  • Cuisine: Greek

Nutrition

  • Serving Size: 1/4
  • Calories: 36
  • Sugar: 2g
  • Sodium: 179g
  • Fat: 2g
  • Carbohydrates: 5g
  • Fiber: 1g
  • Protein: 1g
  • Cholesterol: 0mg

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Braided Pesto Garlic Knots

Braided Pesto Garlic Knots

Posted on by Amy MS, RD, LDN

Braided Pesto Garlic Knots

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Pesto Garlic Knots

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  • Author: Amy MS, RD, LDN
  • Total Time: 45 minutes
  • Yield: 6 1x
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Description

Braided Pesto Garlic Knots are delicious bites packed with spinach pesto, garlic and cheese. Perfect as an appetizer or side dish!

Ingredients

Units Scale

Instructions

  1. Start by making the Whole Wheat Pizza Dough and Spinach Pesto.
  2. Roll the pizza dough into a square, roughly 12×12 inches.
  3. Using a spatula, spread the pesto onto the dough, leaving about a 1/2 inch border around all sides.
  4. Evenly sprinkle the mozzarella over the pesto.
  5. Next, take the top half of the dough and fold down to meet the bottom. You are basically folding the dough in half here. (Check out the video for a play-by-play!)
  6. Then, using a knife or bench scraper, cut the dough horizontally into 6 sections. You should have 6 rectangles at this point.
  7. Now, take one of your rectangles and vertically cut two slits into the dough, keeping the top portion intact. Continue with remaining rectangles.
  8. Next it’s time to braid! Take one of your rectangles and fold the left dough portion over the middle section then repeat with the left side. Continue braiding until you reach the end of the dough. Then, pinch the bottom of the dough to seal. Now take the end you sealed and roll it up towards the other end. You will now have a braided pesto knot! Continue with the rest of the rectangles.
  9. Place the knots into a 9×9 baking dish and brush with a little olive oil.
  10. Place into the oven and bake for 30-35 minutes until golden brown. Note if the tops get a little too brown, cover with foil for the last 5 minutes. Allow to cool slightly and serve with marinara sauce or extra pesto. Enjoy!
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Appetizer, Dinner
  • Method: Bake
  • Cuisine: Italian

Nutrition

  • Serving Size: 1
  • Calories: 216
  • Sodium: 406mg
  • Fat: 7g
  • Carbohydrates: 33g
  • Fiber: 3g
  • Protein: 8g
  • Cholesterol: 6mg

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Greek Chickpea Salad in a Jar

Greek Chickpea Salad in a Jar

Posted on by Amy MS, RD, LDN

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Greek Chickpea Salad in a Jar

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Greek Chickpea Salad in a Jar

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  • Author: Amy MS, RD, LDN
  • Total Time: 8 minutes
  • Yield: 2 Salads 1x
  • Diet: Vegetarian
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Description

Chickpea Greek Salad is the easiest and tastiest plant-based meal prep!

Ingredients

Units Scale

Chickpea Greek Salad:

  • 1 Can, 15 oz Chickpeas, drained and rinsed
  • 1 Cucumber, Peeled, Seeded and Diced
  • 1/2 cup Cherry Tomatoes, sliced in half lengthwise
  • 1/4 cup Kalamata Olives
  • 1/4 cup Banana Peppers
  • 1/2 cup Feta Cheese
  • 1 cup Mixed Greens

Greek Salad Vinaigrette:

  • 1/3 cup Red Wine or Balsamic Vinegar
  • 1/3 cup Olive Oil
  • 2 tsp Dijon Mustard
  • 2 tsp Honey
  • 1 tsp Oregano
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

  1. Add all the Greek Vinaigrette ingredients to a small bowl or mason jar and whisk to combine.
  2. Get out two large mason jars for the salads.
  3. Add 2 tbsp Greek Salad Vinaigrette to the bottom of each of the jars.
  4. Next, add the salad ingredients. 1/2 can of the drained, rinsed chickpeas to each jar.
  5. Then half the diced cucumber, half the cherry tomatoes, half kalamata olives and half banana peppers.
  6. Top with 1/4 cup feta cheese in each jar and finally 1/2 cup of Mixed Greens on top.
  7. Put the mason jar lid on and store in the refrigerator until you are ready to dig in!

Equipment

  • Prep Time: 8 minutes
  • Category: Salad
  • Method: No Cook
  • Cuisine: Greek

Nutrition

  • Serving Size: 1 Salad
  • Calories: 204
  • Sugar: 3g
  • Sodium: 643mg
  • Fat: 12g
  • Carbohydrates: 17g
  • Fiber: 2g
  • Protein: 8g
  • Cholesterol: 33mg

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Mini Rosemary & Parmesan Focaccia Bites

Mini Rosemary & Parmesan Focaccia Bites

Posted on by Amy MS, RD, LDN

Mini Rosemary Focaccia Bites

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Mini Rosemary & Parmesan Foccacia Bites

Mini Rosemary & Parmesan Focaccia Bites

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  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Yield: 12 1x
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Description

Mini Rosemary & Parmesan Focaccia Bites are packed with protein and make the perfect pair with a cozy soup or a flavorful appetizer for your next dinner.

Ingredients

Units Scale
  • 1 cup Greek Yogurt
  • 1/2 cup All Purpose Flour
  • 1/2 cup Whole Wheat Flour
  • 1 1/2 tsp Baking Powder
  • 1/8 tsp Kosher Salt
  • 1 tbsp Rosemary, Minced
  • 1/4 cup + 1 tbsp Parmesan Cheese, Grated
  • 6 tsp Olive Oil
  • Flaked Sea Salt for topping, Optional

Instructions

  1. Preheat oven to 400°F.
  2. Get a muffin tin out and prep for the foccacia bites by pouring 1/2 tsp olive oil into each muffin tin section.
  3. Then, make the dough. To the bowl of a stand mixer, add the Greek Yogurt, flours, baking powder, 1/4 cup Parmesan and salt. Mix on low until all ingredients are incorporated. (Alternatively you can add to a large bowl and mix by hand with a spatula.)
  4. Remove the bowl from the mixer and divide the dough into 12 equal portions.
  5. Then, take each dough portion and flatten slightly with your hands and place into the prepared muffin tin sections.
  6. Top each dough section with the minced rosemary and 1 tbsp grated Parmesan. Then top with a pinch of sea salt on each.
  7. Bake for 12-15 minutes until slightly golden.
  8. Carefully remove the bites from the muffin tin and allow to cool on a wire rack.
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Appetizer
  • Method: Bake
  • Cuisine: Italian

Nutrition

  • Serving Size: 1
  • Calories: 84
  • Sugar: 1g
  • Sodium: 114mg
  • Fat: 3g
  • Carbohydrates: 9g
  • Fiber: 1g
  • Protein: 4g
  • Cholesterol: 4mg

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Roasted Broccoli with Parmesan & Pepitas

Roasted Broccoli with Parmesan & Pepitas

Posted on by Amy MS, RD, LDN

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Roasted Broccoli with Parmesan & Pepitas

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Roasted Broccoli Parmesan Pepitas

Roasted Broccoli with Parmesan & Pepitas

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  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Diet: Vegetarian
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Description

Roasted Broccoli with Parmesan and Pepitas is a simple and nourishing side dish packed with vitamins A, C, K and magnesium.

Ingredients

Units Scale
  • 1 Large Head Broccoli
  • 1/3 cup Parmesan, Grated
  • 1/4 cup Pepitas (Pumpkin Seeds)

Instructions

  1. Preheat your oven to 425° F. Get a large sheet tray out and set aside.
  2. Using a large chef’s knife, trim the florets from the broccoli stem and place into a microwave safe bowl.
  3. Pour 2 tbsp of water into the bowl with broccoli, cover and microwave for 2 minutes to slightly steam the broccoli.
  4. Sprinkle half of the grated Parmesan onto your sheet tray. Then top with the broccoli florets, then sprinkle the pepitas over top and finally top with the remaining Parmesan.
  5. Place the broccoli into the oven and roast for 15-18 minutes until the cheese is melted and the broccoli is crispy.
  6. Remove from the oven and using a thin spatula, lift up the cheesy broccoli goodness and place onto a serving platter. Enjoy hot!

Equipment

  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Side, Lunch
  • Method: Roast
  • Cuisine: American

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Quinoa Greek Salad

Quinoa Greek Salad

Posted on by Amy MS, RD, LDN

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Quinoa Greek Salad

Quinoa Greek Salad
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Quinoa Greek Salad

Quinoa Greek Salad

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  • Author: Amy RD, LDN
  • Total Time: 25 minutes
  • Yield: 8 Servings 1x
  • Diet: Gluten Free
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Description

One of my most popular recipes! Quinoa Greek Salad is a great side dish, lunch and excellent to bring to potlucks!

Ingredients

Scale
Salad Ingredients
  • 1 1/2 cups Quinoa
  • 3 cups Water
  • 1 pt Cherry Tomatoes
  • 1 Cucumber
  • 1/2 cup Kalamata Olives
  • 1/2 cup Feta Cheese
Balsamic Dressing Ingredients
  • 1/2 cup Olive Oil
  • 2 tsp Dijon Mustard
  • 1/4 cup Balsamic Vinegar
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

For the quinoa and veggies
  1. Rinse the 1 1/2 cups quinoa in a fine mesh strainer. In a medium saucepan, heat 3 cups of water over high heat. Add the rinsed quinoa. Bring quinoa and water to a boil then reduce heat to low and simmer for 15 minutes. The quinoa is done cooking when all the water is absorbed and it is light and fluffy.
  2. Prep and slice veggies.
  3. Peel cucumber and slice off the ends. Cut the cucumber in half lengthwise. Using a small spoon scoop out the seeds. Next, slice each half lengthwise into 1/2 inch long sections. Then stack your long sections together to dice into 1/2 inch dice. Place diced cucumber into a large bowl.
  4. Rinse your cherry tomatoes. Slice each tomato lengthwise (its prettier!). Place into bowl with cucumber.
  5. Slice kalamata olives in half. Place into bowl with cucumber and tomato.
 
For the balsamic dressing
  1. Into a small mixing bowl or mason jar add all dressing ingredients. Whisk until the dressing is fully emulsified. Taste the dressing and adjust seasonings per your preference
Putting the salad together
  1. Once the quinoa has finished cooking add 3/4 of the dressing to the hot quinoa and stir to mix well. This will allow the quinoa to really absorb the dressing.
    Place the quinoa into the refrigerator for at least 1 hour.
  2. Once the quinoa has cooled, place it into a large bowl. Add the cucumber, cherry tomatoes and kalamata olives. Next add the feta and mix together, taking care not to smash your tomatoes. Add the remaining 1/4 of the dressing and mix together. Place the salad back into the refrigerator for 1 more hour. Serve chilled, enjoy!
 

Equipment

  • Prep Time: 10
  • Cook Time: 15
  • Category: Salad, Mediterranean, Lunch, Sides
  • Cuisine: Greek

Nutrition

  • Serving Size: 1
  • Calories: 173
  • Sugar: 3g
  • Sodium: 392mg
  • Fat: 11g
  • Carbohydrates: 14g
  • Fiber: 1g
  • Protein: 4g

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Lightened Up Garlic Mashed Potatoes

Lightened Up Garlic Mashed Potatoes

Posted on by Amy MS, RD, LDN

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Lightened Up Garlic Mashed Potatoes

Lightened Up Garlic Mashed Potatoes
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Lightened Up Garlic Mashed Potatoes

Lightened Up Garlic Mashed Potatoes

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  • Author: Amy RD, LDN
  • Total Time: 40 minutes
  • Yield: 8 Servings 1x
  • Diet: Gluten Free
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Ingredients

Scale
  • 1 Head Cauliflower
  • 5 Garlic Gloves
  • 1 tbsp Olive Oil
  • 1 tsp Kosher Salt
  • 2 lbs Russet Potatoes
  • 1/2 cup Unsweetened Almond Milk
  • 4 tbsp Unsalted Butter

Instructions

Roasted Cauliflower and Garlic
  1. Preheat oven to 400° F. Set a large sheet tray out for roasting.
  2. Rinse the cauliflower. Using a sharp knife cut around the root of the cauliflower to remove the florets. Continue working your way around the cauliflower until all florets are removed. Place cauliflower florets onto the sheet tray. Add the whole garlic cloves to the tray. Sprinkle kosher salt and drizzle 1 tbsp olive oil over top. Using clean hands mix together. Place into the oven and roast for 20-25 minutes until the cauliflower is soft tender.
  3. Allow the cauliflower and garlic to cool slightly. Place cauliflower and garlic into the bowl of a food processor. Add 1/4 cup of milk. Process until smooth. Set aside.
 
Mashed Potatoes
  1. Scrub the potatoes, peel and cut them into large dice.
  2. Fill a large pot with water and heat to boiling. Add the diced potatoes. Cook the potatoes until they are fork tender, about 12-15 minutes.
     
  3. Drain the potatoes and return to same pot you boiled them in.
  4. Using a potato masher, hand held mixer or potato ricer, mash the potatoes until your desired consistency.
  5. Add the cauliflower puree, additional 1/4 cup of milk, 1/2 tsp kosher salt and butter to the potatoes and mix to combine.
  6. Check the seasonings and adjust the salt and pepper as needed. Serve hot and enjoy!
 

Equipment

  • Prep Time: 10
  • Cook Time: 30
  • Category: Dinner, Sides, Holiday

Nutrition

  • Serving Size: 1
  • Calories: 172
  • Sugar: 2g
  • Sodium: 289mg
  • Fat: 8g
  • Carbohydrates: 24g
  • Fiber: 3g
  • Protein: 4g
  • Cholesterol: 15mg

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Roasted Brussels Sprouts with Balsamic Glaze

Roasted Brussels Sprouts with Balsamic Glaze

Posted on by Amy MS, RD, LDN

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Roasted Brussels Sprouts with Balsamic Glaze

Roasted Brussels Sprouts with Balsamic Glaze
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Roasted Brussels Sprouts with Balsamic Glaze

Roasted Brussels Sprouts with Balsamic Glaze

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  • Author: Amy RD, LDN
  • Total Time: 35 minutes
  • Yield: 6 Servings 1x
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Description

Roasted Brussels Sprouts become crispy and delicious, topped with a sweet balsamic glaze. This is a great holiday side dish!

Ingredients

Scale
Roasted Brussels
  • 1 1/2 lbs Brussels Sprouts
  • 1 tbsp Olive Oil
  • 1 tsp Kosher Salt
  • 1/2 tsp Ground Black Pepper
Balsamic Glaze
  • 1/2 cup Balsamic Vinegar
  • 1 tbsp Sugar

Instructions

For the Brussels Sprouts
  1. Preheat your oven to 400° F. Set a large sheet tray out for roasting the Brussels sprouts.
  2. Rinse the Brussels sprouts. Trim the root end off and discard. Slice each sprout in half and place on the sheet tray. Some leaves will fall off, this okay simply add them to the sheet tray too. Discard any outer leaves that are yellow and not green.
  3. Pour one tablespoon of olive oil, 1 tsp kosher salt and 1/2 tsp ground black pepper over the Brussels. Using your hands mix it all together to coat the Brussels. Place the tray into the oven and roast for 25-30 minutes, stirring halfway. Watch them carefully for the last few minutes as the leaves can burn easily.
For the Balsamic Glaze
  1. While the Brussels sprouts roast, make the balsamic glaze. Heat a sauce pan over medium heat.
  2. Add the balsamic vinegar and sugar. Turn the heat up to medium high and bring the mixture to a low boil.
  3. Once it has reached boil, turn it down and simmer on low for 15-20 minutes. The mixture will cook down and get slightly thicker. You will know its done when the liquid will coat the back of a spoon.
  4. After the 20 minutes turn the heat off and allow the glaze to cool slightly. It will thicken and become glaze like as it cools.
To Serve
  1. Using a spoon drizzle the balsamic glaze lightly over the roasted Brussels sprouts. Enjoy hot!
 

Equipment

  • Prep Time: 5
  • Cook Time: 30
  • Category: Dinner, Sides, Holiday Sides
  • Method: Roast

Nutrition

  • Serving Size: 1/6
  • Calories: 96
  • Sugar: 9g
  • Sodium: 352mg
  • Fat: 3g
  • Carbohydrates: 16g
  • Fiber: 5g
  • Protein: 3g
  • Cholesterol: 0mg

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Delicata Squash & Apple Fritters with Caramelized Onion

Delicata Squash & Apple Fritters with Caramelized Onion

Posted on by Amy MS, RD, LDN

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Delicata Squash & Apple Fritters with Caramelized Onion

Delicata Squash & Apple Fritters with Caramelized Onion
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Delicata Squash & Apple Fritters with Caramelized Onion

Delicata Squash & Apple Fritters with Caramelized Onion

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  • Author: Amy RD, LDN
  • Total Time: 55 minutes
  • Yield: 40 Servings 1x
  • Diet: Vegetarian
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Description

Delicata Squash and Apple Fritters are a fun and delicious appetizer, created for the Black Forest Farmer’s Market.

Ingredients

Scale
Fritters
  • 1 Delicata Squash, Peeled, Seeded and Shredded
  • 2 Apples (Gala, Honeycrisp), Cored and Shredded
  • 8 oz Cheddar Cheese
  • 1 Egg
  • 1/2 cup Feta
  • 1/2 cup All Purpose Flour (or Gluten-Free Flour)
  • 2 tbsp Pear & Beet Shrub or Apple Cider Vinegar
Caramelized Onion & Apple Topping
  • 2 Onions
  • 2 tsp Canola Oil
  • 1 tsp Kosher Salt
  • 1 Apple, Julienned
  • 1 tbsp Pear & Beet Shrub or Apple Cider Vinegar
Cheddar Crisps
  • 1 cup White Cheddar Cheese, Shredded

Instructions

Make the onions
  1. Heat a large cast iron pan to medium-high heat, add the oil, then the onions and salt. Cook on medium-high for about 2 minutes then lower the heat to low and cook for 30-45 minutes until the onions have cooked down and caramelized.
Make the fritters
  1. In a large bowl combine all the ingredients for the fritters, squash, apples, cheddar cheese, eggs, feta, salt, pepper and vinegar.
  2. Heat a large skillet over medium heat. Using a tablespoon, scoop your fritter mixture and then place into the hot skillet. With a spatula press the fritter batter to flatten slightly so it cooks evenly. Cook for 3 minutes on one side and then flip and cook for an additional two minutes. Continue this with the remaining batter.
  3. In a small bowl combine the caramelized onions, julienned apples and vinegar.
Make the cheddar crisps
  1. Preheat your oven to 400° F. To make the cheddar crisps, line a baking sheet tray with parchment paper or a baking silpat. Place teaspoon size portions of shredded cheddar onto the tray, spacing one inch in between each pile of cheese. Bake for 7 minutes, remove from the oven and allow to cool for 5 minutes to set.

To Serve

  1. Top each fritter with 1 tablespoon of the onion and apple mixture. Enjoy hot!

Equipment

  • Prep Time: 15
  • Cook Time: 40
  • Category: Appetizer
  • Method: Stovetop

Nutrition

  • Serving Size: 1 Fritter
  • Calories: 65
  • Sugar: 2g
  • Sodium: 137mg
  • Fat: 4g
  • Saturated Fat: 2g
  • Unsaturated Fat: 1g
  • Carbohydrates: 5g
  • Fiber: 1g
  • Protein: 3g
  • Cholesterol: 15mg

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Easy Homemade Salsa

Easy Homemade Salsa

Posted on by Amy MS, RD, LDN

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Easy Homemade Salsa

Easy Homemade Salsa
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Easy Homemade Salsa

Easy Homemade Salsa

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  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 6 Servings 1x
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Description

This homemade salsa comes together in no time and has a fresh flavor, better than jarred salsa!

Ingredients

Scale
  • 28 oz Canned Whole Tomatoes (no salt added)
  • 2 Cloves Garlic
  • 1/2 Red Onion
  • 1 Jalapeno (seeded)
  • 1 Lime, Juiced
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Cumin, ground
  • 1/4 tsp Black Pepper, ground
  • 1/4 cup Fresh Parsley

Instructions

  1. In the bowl of a food processor or blender, add the canned tomatoes and pulse 5-7 times to break up the tomatoes.
  2. Next, add the remaining ingredients and pulse/blend until the salsa reaches your desired consistency.
  3. For chunkier salsa, blend just a few seconds. For smoother salsa pulse 10-12 times.
  4. Serve with your favorite whole grain tortilla chips, sliced avocado and enjoy!
 

Equipment

Notes

*The salsa is excellent right away or you can pop it into the fridge for at least and hour to allow the flavors to blend.
*For a spicier version, add 2 jalapenos.
*Salsa will last in the refrigerator for 5-7 days in a sealed container.

  • Prep Time: 5
  • Cook Time: 5
  • Category: Appetizers, Lunch, Sides, Snack

Nutrition

  • Serving Size: 1/6
  • Calories: 38
  • Sugar: 4g
  • Sodium: 315mg
  • Fat: 0g
  • Carbohydrates: 10g
  • Fiber: 4g
  • Protein: 2g
  • Cholesterol: 0mg

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Crispy Roasted Potatoes

Crispy Roasted Potatoes

Posted on by Amy MS, RD, LDN

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Crispy Roasted Potatoes

Crispy Roasted Potatoes
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Crispy Roasted Potatoes

Crispy Roasted Potatoes

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  • Author: Amy RD, LDN
  • Total Time: 55 minutes
  • Yield: 6 Servings 1x
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Description

Crispy Roasted Potatoes are crunchy on the outside, creamy on the inside, irresistible side dish.

Ingredients

Scale
  • 2 lbs Potatoes (Russets are great here or Red Skin or Yukon Golds)
  • 3 tbsp Olive Oil
  • 1 tsp Kosher Salt

Instructions

  1. Preheat oven to 400° F. Set out a large sheet tray for roasting then move to the potatoes!
  2. Scrub potatoes and rinse with water to clean off any dirt residue.
  3. Dice potatoes into 1 inch chunks and place onto sheet tray. Add 3 tbsp olive oil and 1 tsp kosher salt. Mix together with clean hands and spread out the diced potatoes evenly.
  4. Place sheet tray into the oven and roast for 45-60 minutes (depending on your oven), stirring every 15-20 minutes to ensure even cooking and browning. *Keep an eye on them for the last 5 minutes to make sure they do not burn!
  5. Remove from the oven, serve hot, enjoy!
 

Equipment

Notes

These crispy potatoes are excellent plain or great with fresh herbs, garlic or Parmesan. Spice to your preference!

  • Prep Time: 10
  • Cook Time: 45
  • Category: Dinner, Sides
  • Method: Roast

Nutrition

  • Serving Size: 1/6
  • Calories: 170
  • Sugar: g
  • Sodium: 320mg
  • Fat: 7g
  • Saturated Fat: 1g
  • Carbohydrates: 26g
  • Fiber: 2g
  • Protein: 3g
  • Cholesterol: 0mg

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Spinach & Cheddar Popovers

Spinach & Cheddar Popovers

Posted on by Amy MS, RD, LDN

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Spinach & Cheddar Popovers

Spinach & Cheddar Popovers
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Spinach & Cheddar Popovers

Spinach & Cheddar Popovers

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  • Author: Amy RD, LDN
  • Total Time: 35 minutes
  • Yield: 16 Popovers 1x
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Description

Spinach & Cheddar Popovers are a fun appetizer or side dish to any dinner!

Ingredients

Scale
  • 4 Eggs
  • 1 1/2 cups Almond Milk (or milk or your preference)
  • 1/2 cup Whole Wheat Flour
  • 1 cup All Purpose Flour
  • 1/2 tsp Kosher Salt
  • 3 tbsp Unsalted Butter, melted
  • 1 cup Spinach, raw
  • 1/2 cup Cheddar Cheese, grated

Instructions

  1. Heat oven to 400° F. Grease a muffin tin with butter and place into oven to preheat.
  2. In a blender, combine all ingredients EXCEPT, cheddar cheese. Blend until smooth.
  3. Using a spatula, stir the grated cheese into the batter in the blender.
  4. Remove the muffin pan from the oven (careful, it’s hot!). Pour the batter into each muffin tin, filling 3/4 of the way full.
  5. Place muffin pan into the oven and bake for 30-35 minutes until popovers are puffed and slightly golden. Serve hot and enjoy!
  • Prep Time: 5
  • Cook Time: 30
  • Category: Appetizers, Sides, Snack
  • Method: Bake

Nutrition

  • Serving Size: 1
  • Calories: 99
  • Sugar: 0g
  • Sodium: 123mg
  • Fat: 5g
  • Saturated Fat: 3g
  • Carbohydrates: 9g
  • Fiber: 1g
  • Protein: 4g
  • Cholesterol: 56mg

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Buffalo Salmon Quinoa & Chickpea Salad

Buffalo Salmon Quinoa & Chickpea Salad

Posted on by Amy MS, RD, LDN

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Buffalo Salmon Quinoa & Chickpea Salad

Buffalo Salmon Quinoa & Chickpea Salad
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Buffalo Salmon Quinoa & Chickpea Salad

Buffalo Salmon Quinoa & Chickpea Salad

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  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Yield: 6 Servings 1x
  • Diet: Vegetarian
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Description

Buffalo Salmon Quinoa & Chickpea salad takes just a few pantry staples to bring this high protein, healthy and spicy grain salad together!

Ingredients

Scale
Salad
  • 1 cup Quinoa
  • 1 Can Salmon, drained
  • 1 Can Chickpeas, drained and rinsed
  • 2 Celery Stalks
  • 1 Orange Bell Pepper
Dressing
  • 1/4 cup Greek Yogurt
  • 3 tbsp Hot Sauce
  • 1 tbsp Water
  • 1 tsp Onion Powder
  • 3/4 tsp Garlic Powder
  • 1 tsp Smoked Paprika

Instructions

  1. Cook the quinoa according to the package directions.
  2. While the quinoa cooks, combine the dressing ingredients and whisk together. Set aside.
  3. Dice the celery and bell pepper and place into a large mixing bowl. Add the chickpeas, salmon and cooked quinoa. Pour the dressing over top and mix together.
  4. Refrigerate the salad for at least 30 minutes before serving. Serve with extra hot sauce, depending on how spicy you like your food!
 

Equipment

Notes

Tip: If you want to amp up the “buffalo” flavor, add 1/4 cup of feta or blue cheese.

  • Prep Time: 5
  • Cook Time: 15
  • Category: Salad, Sides, Lunch, Dinner, Mediterranean
  • Method: Stovetop

Nutrition

  • Serving Size: 1/6
  • Calories: 212
  • Sugar: 1g
  • Sodium: 582mg
  • Fat: 4g
  • Saturated Fat: 1g
  • Carbohydrates: 31g
  • Fiber: 6g
  • Protein: 13g
  • Cholesterol: 12mg

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Simple Greek Salad

Simple Greek Salad

Posted on by Amy MS, RD, LDN

Simple Greek Salad

Simple Greek Salad
Simple Greek Salad
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Simple Greek Salad

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  • Author: Amy RD, LDN
  • Total Time: 7 minutes
  • Yield: 4 Servings 1x
  • Diet: Vegetarian
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Description

Simple Greek Salad is a great dinner side dish or lunch, its quick to prepare and full of flavor.

Ingredients

Scale
  • 5 oz Fresh Spinach
  • 1 Cucumber, peeled, seeds removed and sliced
  • 8 oz Cherry Tomatoes, halved lengthwise
  • 1/4 cup Kalamata Olives
  • 3 oz Feta Cheese
  • 1/4 cup Balsamic Vinaigrette

Instructions

  1. Prepare your veggies by slicing the cherry tomatoes and peeling, removing seeds and slicing the cucumber
  2. Place the spinach into a large bowl. Add the cucumber, tomatoes, kalamata olives and feta cheese.
  3. Drizzle the balsamic dressing over top. Using two large spoons mix the salad together. Enjoy!
 
  • Prep Time: 7
  • Category: Salad, Mediterranean, Sides, Lunch
  • Cuisine: Greek

Nutrition

  • Serving Size: 1/4
  • Calories: 173
  • Sugar: 5g
  • Sodium: 596mg
  • Fat: 8g
  • Carbohydrates: 19g
  • Fiber: 8g
  • Protein: 12g
  • Cholesterol: 13mg

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Whole Wheat Air Fryer Bagels

Whole Wheat Air Fryer Bagels

Posted on by Amy MS, RD, LDN

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Whole Wheat Air Fryer Bagels

Whole Wheat Air Fryer Bagels
Whole Wheat Air Fryer Bagels
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Whole Wheat Air Fryer Bagels

Whole Wheat Air Fryer Bagels

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  • Author: Amy RD, LDN
  • Total Time: 22 minutes
  • Yield: 8 1x
  • Diet: Vegetarian
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Description

Homemade Whole Wheat Air Fryer Bagels with simple ingredients. Your kitchen will smell like a bagel shop in no time!

Ingredients

Scale
  • 2 cups Greek Yogurt
  • 1 cup All Purpose Flour
  • 1 cup Whole Wheat Flour
  • 1 tbsp Baking Powder
  • 1/2 tsp Kosher Salt
  • 1 Egg

Instructions

  1. Preheat air fryer to 325° F.
  2. Add the Greek Yogurt, flours, baking powder, and salt to a stand mixer bowl or a large bowl.
  3. With the paddle attachment, mix the ingredients together on low until the dough comes together in a ball. (Alternatively, you can mix this by hand with a wooden spoon or spatula.)
  4. Remove the dough from the bowl to countertop and knead by hand a few times to full incorporate the yogurt into the flour.
  5. Divide the dough into 8 equal portions. Roll each portion into a ball and then using your finger, punch a hole through the middle to create the bagel shape. (Note: This is a sticky dough! Add a little flour as needed to help the dough from sticking too much.)
  6. Place the egg into a bowl and add 1 tbsp of water. Whisk to break up the egg and combine. Next, brush each bagel with the egg wash. Sprinkle on toppings to your preference. (I love everything bagel seasoning here!)
  7. Spray your air fryer basket with nonstick spray and place 4 bagels at a time into the air fryer. Air fry at 325° F for 12 minutes. Then, remove the bagels from the air fryer to a wire rack and allow to cook for at least 10 minutes. Repeat with remaining 4 bagels.

Equipment

Notes

Slice in half and top with avocado for some healthy fat, if you so desire!

  • Prep Time: 10
  • Cook Time: 12
  • Category: Breakfast, Lunch, Sides, Snack
  • Method: Air Fry
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 143
  • Sugar: 1.94g
  • Sodium: 168mg
  • Fat: 0.76g
  • Saturated Fat: 0
  • Carbohydrates: 26g
  • Fiber: 2g
  • Protein: 9.6g
  • Cholesterol: 2.5mg

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Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing

Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing

Posted on by Amy MS, RD, LDN

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Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing

Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing
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Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing

Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing

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  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegan
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Description

Black Bean, Corn & Tomato Salad is a simple summer salad with fresh flavors and a spicy avocado lime dressing.

Ingredients

Scale
Black Bean, Corn & Tomato Salad
  • 2 Ears Fresh Corn
  • 1 pt Cherry Tomatoes
  • 1 Cucumber
  • 1/4 cup Scallions
  • 1 Can Low-Sodium Black Beans (15oz), drained and rinsed
Spicy Avocado Lime Dressing
  • 1 Avocado
  • 1 Garlic Clove
  • 1/4 cup Basil
  • 1/4 tsp Kosher salt
  • 1/4 tsp Ground Black Pepper
  • 1/4 cup Greek Yogurt
  • 1 1/3 cups Water
  • 2 tbsp Olive Oil
  • 2 tbsp Jarred Jalapeño (add up to 1/4 cup for extra spice!)

Instructions

Make the Dressing:
  1. Place all ingredients into a food processor (or blender). Blend until smooth. You may need to add additional water to get the dressing to the consistency you like. Taste the dressing and add additional jalapenos if you like some heat! Using a spatula, scoop the dressing into a mason jar or a container with a lid. Set aside.
Make the Salad:
  1. Prep your veggies. Start with the corn, shuck and rinse each corn cob. Stand the corn cob up on a cutting board and using a knife slice down against the cob, cutting the kernels off. Rotate the cob to cut off the next section of kernels, repeat for both ears of corn then place the corn into a large bowl.
  2. Slice the cherry tomatoes in half and place into the mixing bowl with the corn. Peel the cucumber, slice in half lengthwise and using a spoon, remove the seeds. Then half lengthwise into thirds, line up your thirds and cut horizontally making 1/2 inch cuts. Place cucumber into bowl with corn and tomato. Trim the ends off the scallions and then mince and add to your other veggies.
  3. Add the black beans to the corn, tomatoes and cucumber. Mix together with a large spoon. Add 1/4 of the dressing to the salad and mix together. Taste and add additional dressing to your preference. Enjoy!
 

Equipment

  • Prep Time: 15
  • Category: Salad, Appetizer, Lunch, Mediterranean, Sides, Snack
  • Method: No Cook

Nutrition

  • Serving Size: 1/8 Serving
  • Calories: 172
  • Sugar: 3g
  • Sodium: 230mg
  • Fat: 9g
  • Carbohydrates: 19g
  • Fiber: 6.5g
  • Protein: 6g
  • Cholesterol: 0mg

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Mediterranean Panzanella Salad

Mediterranean Panzanella Salad

Posted on by Amy MS, RD, LDN

Mediterranean Panzanella Salad

Mediterranean Panzanella Salad
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Mediterranean Panzanella Salad

Mediterranean Panzanella Salad

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  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian
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Description

Fresh veggies, sourdough croutons, feta and vinaigrette, savory, sweet, and crunchy Mediterranean Panzanella Salad.

Ingredients

Units Scale

Salad

  • 1 pinch Pint Cherry Tomatoes, sliced in half lengthwise
  • 1 Large Cucumber, peeled, seeded & diced into 1– inch pieces
  • 1 Yellow Bell Pepper, seeded and diced into 1-inch pieces
  • 1 Orange Bell Pepper, seeded and diced into 1-inch pieces
  • 1/4 cup Kalamata Olives, sliced in half lengthwise
  • 1/4 cup Basil, juilenned
  • 1/4 cup Feta Cheese
  • 4 Slices Sourdough Bread, diced into 1-inch pieces
  • 1/2 cup Olive Oil

Vinaigrette

  • 1/2 tsp Dijon Mustard
  • 1 tsp Minced Garlic
  • 1 tsp Honey
  • 3 tbsp Red Wine Vinegar
  • 4 tbsp Olive Oil
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

Make the Vinaigrette
  1. Combine all ingredients into a mason jar or small bowl. With the lid on, shake the mason jar to mix together, or whisk together in the bowl. Set aside.
Make the Salad
  1. Heat a large saute pan over medium heat. Add 4 tablespoons olive oil to pan. Add the bread cubes to the pan and cook until golden brown, tossing occasionally. Remove from heat and all to cool.
  2. In a large bowl, add the tomatoes, bell peppers, basil, feta, cucumber and olives. Next add the bread cubes to the veggies.
  3. Mix the vinaigrette one more time then pour half of the dressing over the salad. Stir the salad together with a large spoon.
  4. Taste the salad and add more of the vinaigrette if needed. Enjoy!

Notes

*Make this salad your own, add your favorite veggies, cheese and enjoy!

  • Prep Time: 15
  • Category: Salad, Sides, Lunch, Dinner, Mediterranean
  • Cuisine: Italian

Nutrition

  • Serving Size: 1
  • Calories: 302
  • Sugar: 2g
  • Sodium: 436mg
  • Fat: 25g
  • Carbohydrates: 17g
  • Fiber: 1g
  • Protein: 3g
  • Cholesterol: 4mg

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Fingerling Potato Nachos with Tomatillo Salsa

Fingerling Potato Nachos with Tomatillo Salsa

Posted on by Amy MS, RD, LDN

Fingerling Potato Nachos with Tomatillo Salsa

Nachos Tomatillo Salsa
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Nachos Tomatillo Salsa

Fingerling Potato Nachos with Tomatillo Salsa

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  • Author: Amy RD, LDN
  • Total Time: 55 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian
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Description

Packed with flavor and nutrients, this spin on nachos uses rainbow fingerling potatoes as the base and then is topped with cheddar cheese and fresh and zesty tomatillo salsa.

Ingredients

Units Scale

Tomatillo Salsa

  • 2 Garlic Cloves
  • 1/2 Yellow onion
  • 1 Jalapeno, seeds removed
  • 7 Tomatillos, husks removed
  • 1 tbsp Fresh Lime Juice
  • 1/4 tsp Ground Black Pepper
  • 1/4 tsp Ground Cumin
  • 1/4 tsp Kosher Salt

Fingerling Potato Nachos

  • 3 lbs Fingerling Potatoes
  • 1 tbsp Olive Oil
  • 1 tsp Kosher Salt
  • 1 tsp Ground Cumin
  • 1/2 tsp Chili Powder
  • 1/2 cup Cheddar Cheese, Shredded

Instructions

Tomatillo Salsa

  1. In the bowl of a food processor add the garlic, onion and Jalapeno. Process for 15-20 seconds until the vegetables are broken into fine pieces.
  2. Next, dice the tomatillos, removing the small core, and add to food processor.
  3. Then add the remaining ingredients to food processor. Pulse until salsa is mixed together but not pureed.
  4. Taste and adjust seasonings to your liking!
 
Fingerling Potato Nachos
  1. Preheat oven to 400° F. Get out a large sheet tray and set aside.
  2. Using a mandoline, slice the potatoes into 1/4 inch fry shape. Alternatively, you can slice with a knife by hand.
  3. Place slice potatoes into a large bowl filled with warm water. Stir the potatoes around to help release their starch then drain into a colander. This step helps to create the crispiest potatoes!
  4. Pour the drained potatoes onto your sheet tray. Top with olive oil, salt, cumin and chili powder and mix together with clean hands. Place into the oven and roast for 30 minutes, stirring halfway.
  5. Once the potatoes have fully cooked and crisped, top with 1/4 cup of cheddar cheese. Place back into the oven for 3-4 minutes to melt the cheese.
  6. Top the nachos with tomatillo salsa, enjoy!
 
  • Prep Time: 10
  • Cook Time: 45
  • Category: Appetizer, Black Forest Farmer’s Market, Gluten-Free, Sides, Snack, Vegetarian
  • Method: Roast
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1
  • Calories: 183
  • Sugar: 2g
  • Sodium: 325mg
  • Fat: 3g
  • Saturated Fat: 1g
  • Unsaturated Fat: 2g
  • Carbohydrates: 33g
  • Fiber: 3g
  • Protein: 5g
  • Cholesterol: 3mg

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Harvest Farro Grain Salad

Harvest Farro Grain Salad

Posted on by Amy MS, RD, LDN

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Harvest Farro Grain Salad

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Harvest Farro Grain Salad

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  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Yield: 6 Servings 1x
  • Diet: Vegetarian
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Description

Enjoy the ultimate fall flavors with this Harvest Farro Grain Salad, packed with dried cranberries, crisp apples, and a tangy maple lemon dressing—perfect for a healthy, seasonal meal or side dish!

 

Ingredients

Units Scale

Salad:

  • 1 cup Farro
  • 1/4 cup Dried Cranberries
  • 1/4 cup Raw Pecans, chopped
  • 1/2 Granny Smith Apple, diced
  • 1/2 cup Raw Baby Spinach
  • 1/4 cup Goat Cheese or Feta (Optional)

Vinaigrette:

  • 1/4 cup Olive Oil
  • 1 tsp Lemon Zest
  • 2 Tbsp Lemon Juice
  • 1 Tbsp Maple Syrup
  • 1/8 tsp Kosher Salt
  • 1/8 tsp Ground Black Pepper

Instructions

  1. Cook the farro according to the package directions.
  2. While the farro cooks, prep the rest of the salad.
  3. In a small bowl, whisk together the vinaigrette ingredients, set aside.
  4. Once the farro is finished cooking, drain off any excess liquid and place farro into a large bowl.
  5. Pour the vinaigrette over top the farro and stir with a wooden spoon or spatula. Place the farro into the fridge to chill for at least 30 minutes.
  6. After 30 minutes, add the diced apple, dried cranberries, pecans, spinach and cheese (if using) to the farro. Stir with spatula to combine.
  7. Cover the salad and refrigerate before serving. Enjoy!

Equipment

  • Prep Time: 5
  • Cook Time: 15
  • Category: Lunch, Salad
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1
  • Calories: 209
  • Sugar: 6
  • Sodium: 10
  • Fat: 4
  • Saturated Fat: 0
  • Carbohydrates: 32
  • Fiber: 5
  • Protein: 5
  • Cholesterol: 0

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Simple Sauteed Bok Choy

Simple Sauteed Bok Choy

Posted on by Amy MS, RD, LDN

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Simple Sauteed Bok Choy

Sauteed Bok Choy
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Sauteed Bok Choy

Simple Sauteed Bok Choy

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  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 4 Servings 1x
  • Diet: Vegetarian
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Description

Simple sauteed Bok Choy is a fast and flavorful side dish for any dinner!

Ingredients

Scale
  • 2 lbs Bok Choy (One Large Bunch or Two Medium Bunches)
  • 1 tsp Sesame Oil
  • 1 Garlic Clove, minced
  • 2 tbsp Soy Sauce

Instructions

  1. Trim the root end off of your bok choy and discard. Then fan the leaves open, rinse off any dirt and shake off excess water.
  2. Place the rinsed bok choy onto a cutting board. Line the bok choy up horizontally and with a sharp knife, starting with the white part and moving to the leafy green, chop into roughly 1-inch pieces.
  3. Heat a medium sized skillet, wok or cast iron pan over medium-high heat. Add the sesame oil and allow to heat up for 30 seconds.
  4. When the oil is heated, add the white parts of the bok choy only! (This is key so that the greens do not wilt while the white part cooks!) Allow to cook for 1 minute.
  5. Next, add the rest of the boy choy, (the greens!) and cook for another 2 minutes. Then turn the heat down to medium low and add the garlic and soy sauce. Cook for an additional minute until the garlic just softens. Serve immediately.

Equipment

  • Prep Time: 5
  • Cook Time: 5
  • Category: Sides
  • Method: Sautee
  • Cuisine: Asian

Nutrition

  • Serving Size: 1
  • Calories: 41
  • Sugar: 3g
  • Sodium: 175mg
  • Fat: 2g
  • Saturated Fat: 0g
  • Carbohydrates: 5g
  • Fiber: 2g
  • Protein: 3g
  • Cholesterol: 0g

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Spinach, Sweet Potato, and Pomegranate Power Salad

Spinach, Sweet Potato, and Pomegranate Power Salad

Posted on by Amy MS, RD, LDN

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Spinach, Sweet Potato, and Pomegranate Power Salad

Spinach Sweet Potato Pomegranate Salad
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Spinach Sweet Potato Pomegranate Salad

Spinach, Sweet Potato, and Pomegranate Power Salad

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  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 6 1x
  • Diet: Vegetarian
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Description

This vibrant salad brings together sweet, savory, tart, and crunchy flavors in every bite—perfect as a nutritious side dish!

Ingredients

Units Scale

Salad:

  • 1 Sweet Potato
  • 4 cups Baby Spinach
  • 1/4 cup Pecans, Chopped
  • 1/4 cup Pomegranate Arils
  • 1/8 cup Parmesan Shavings
  • 1 tbsp Olive Oil
  • 1/4 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper
Dressing:
  • 1/4 cup Balsamic Vinegar
  • 1/4 cup Olive Oil
  • 1/2 tsp Dijon Mustard
  • 1 tbsp Honey
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

  1. Start by roasting your sweet potato. Preheat oven to 400° F, get a large sheet tray out and set aside. Peel and dice the sweet potato into 1-inch dice.
  2. Place the diced sweet potato onto your sheet tray and top with 1 tbsp olive oil, kosher salt and pepper. Place into the oven and roast for 25-30 minutes until just starting to brown and crisp, stirring halfway. Allow the sweet potato to cool for at least 10 minutes before adding to the salad. (If it is hot it will wilt the spinach!)
  3. While the sweet potato roasts, prepare the rest of the salad. Place the baby spinach into a large bowl. Add the pomegranate arils and pecans and using two spoons, toss together.
  4. Next, mix up the dressing. Add all the ingredients into a mason jar, pop a lid on and give it a shake. Or, add the ingredients to a small bowl and whisk together. Set aside.
  5. After the sweet potato has cooled, add to the salad mixture.
  6. Next, pour over 3/4 of the dressing and toss the salad together. Taste for seasoning and add more dressing if you’d like.
  7. Lastly, using a peeler, shave thin pieces of Parmesan cheese to top the salad. Enjoy!
 

Equipment

  • Prep Time: 5
  • Cook Time: 30
  • Category: Dinner, Salad, Gluten-Free, Holiday, Mediterranean, Sides, Vegetarian
  • Method: Roast
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 170
  • Sugar: 7
  • Sodium: 304
  • Fat: 14
  • Saturated Fat: 2
  • Trans Fat: 0
  • Carbohydrates: 11
  • Fiber: 2
  • Protein: 1
  • Cholesterol: 1

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Butternut Squash Mac and Cheese

Butternut Squash Mac and Cheese

Posted on by Amy MS, RD, LDN

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Butternut Squash Mac and Cheese

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Butternut Squash Mac and Cheese

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5 from 1 review

  • Author: Amy RD, LDN
  • Total Time: 50 minutes
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Description

Creamy, cheesy, and absolutely delicious! Butternut Squash Mac and Cheese is packed with flavor, fiber and nutrients. It is the perfect dish for your holiday meals.

Ingredients

Units Scale
  • 1 Butternut Squash
  • 3 Garlic Cloves
  • 2 tsp Kosher Salt
  • 1 1/2 tsp Ground Black Pepper
  • 1 tbsp Olive Oil
  • 1 cup Vegetable Stock
  • 4 oz Gruyere Cheese, Shredded
  • 8 oz Sharp Cheddar Cheese, Shredded
  • 16 oz Cavatappi Pasta

Breadcrumb Topping:

  • 1/2 cup Whole Wheat Panko Breadcrumbs
  • 1 tbsp Chopped Herbs (Such as Thyme, Sage)
  • 1 tbsp Olive Oil

Instructions

  1. Preheat oven to 400° F. Line a large sheet tray with foil, set aside.
  2. Using a sharp knife, slice the butternut squash in half lengthwise. Be careful as the squash’s skin is quite tough! Using a spoon, scoop out the seeds and bit of flesh from the squash.
  3. Spread 1 tablespoon olive oil over the squash halves. Place garlic cloves into each squash half. Add 1 tsp kosher salt and 1/2 tsp ground black pepper. Place sheet tray into the preheated oven and roast for 40-60 minutes, depending on the size of your butternut squash. You will know the squash is done when you can press it with a fork and it is soft.
  4. While the squash is roasting, cook your pasta. Fill a large pot with water and bring to a boil. Add 2 tsp salt to your water. Add your pasta and cook 1 minute under the recommended time. You want your pasta to be “al dente” and have a little bite to it. Drain the pasta and set the pot aside to use again.
  5. Let the squash cool for at least 10 minutes. After 10 minutes scoop the flesh of the butternut squash out and place into the bowl of a food processor. Be sure to scoop all the flesh and the garlic!
  6. Add 1 cup of stock to the food processor. Process the mixture until it is smooth and creamy.
  7. Place the pot you used for the pasta onto the stove and heat to low. Using a spatula spoon the butternut squash mixture into the pot. Add both the shredded gruyere and cheddar cheeses. Stir the cheeses into the butternut squash mixture until they are melted. At this point check your mixture for seasoning. Add additional salt and pepper to taste.
  8. Add the cooked pasta to your squash and cheese mixture. Mix thoroughly.
  9. Place pasta mixture into a 9×13 dish that has been coated with cooking spray.
  10. Sprinkle 1/2 cup panko breadcrumbs over top of mac and cheese. Then top with herbs and drizzle 1 tbsp olive oil over top.
  11. Bake for 25-30 minutes or until bubbly and golden brown on top. Allow to cool for 5 minutes, enjoy!
 

Equipment

  • Prep Time: 20
  • Cook Time: 30
  • Category: Comfort Food
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1/8
  • Calories: 395
  • Sugar: 3
  • Sodium: 851
  • Fat: 15
  • Saturated Fat: 8
  • Unsaturated Fat: 7
  • Trans Fat: 0
  • Carbohydrates: 48
  • Fiber: 3
  • Protein: 19
  • Cholesterol: 46

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Sauteed Green Beans with Dried Cranberries and Almonds

Sauteed Green Beans with Dried Cranberries and Almonds

Posted on by Amy MS, RD, LDN

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Sauteed Green Beans with Dried Cranberries and Almonds

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Sauteed Green Beans with Dried Cranberries and Almonds

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  • Author: Amy MS, RD, LDN
  • Total Time: 15 minutes
  • Yield: 4 Servings 1x
  • Diet: Vegan
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Description

Sautéed green beans with dried cranberries and almonds are the perfect balance of flavor and nutrition—packed with fiber, antioxidants, and healthy fats, they’re a simple, delicious addition to any family feast.

Ingredients

Units Scale
  • 12 oz Fresh Green Beans
  • 2 tsp Olive Oil
  • 1/4 cup Dried Cranberries
  • 2 tbsp Slivered Almonds
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

  1. Rinse and trim your green beans. Do so by lining up several green beans and trim off about 1/4 inch on each end.
  2. Heat a saute pan or cast iron pan over medium heat. Add olive oil to pan.
  3. Add the green beans to your warmed pan. Season with salt and pepper. Cook stirring occasionally, for 7-10 minutes, depending on how soft you like your green beans. (Tip: Put a lid over your pan to cook the beans quicker!)
  4. In the last 2 minutes of cooking, add the dried cranberries and almonds. Continue to stir to warm the cranberries and almonds. Taste your green beans and adjust seasoning as needed.
  5. Serve hot or warm, enjoy!
 

Equipment

  • Prep Time: 5
  • Cook Time: 10
  • Category: Gluten-Free, Sides, Holiday, Vegan, Vegetarian
  • Method: Sautee
  • Cuisine: French

Nutrition

  • Serving Size: 1
  • Calories: 82
  • Sugar: 10
  • Sodium: 249
  • Fat: 2
  • Saturated Fat: 0
  • Carbohydrates: 15
  • Fiber: 3
  • Protein: 2
  • Cholesterol: 0

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Black Forest Butternut Squash Mac and Cheese

Black Forest Butternut Squash Mac and Cheese

Posted on by Amy MS, RD, LDN

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Black Forest Butternut Squash Mac and Cheese

Black Forest Butternut Squash Mac and Cheese
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Butternut Squash Mac and Cheese

Black Forest Butternut Squash Mac and Cheese

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5 from 1 review

  • Author: Amy RD, LDN
  • Total Time: 1 hour 20 minutes
  • Yield: 10 Servings 1x
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Description

A take on butternut squash macaroni and cheese with farm fresh ingredients from the Black Forest market. Key ingredients from the market include butternut squash, Gouda cheese, cheddar cheese, sourdough breadcrumbs, mushrooms, and garlic along microgreens for garnish.

Ingredients

Scale
  • 1 Medium-Sized Butternut Squash
  • 2 Garlic Cloves
  • 2 tsp Kosher Salt
  • 1 1/2 tsp Ground Black Pepper
  • 2 tbsp Olive Oil
  • 1 cup Milk or Vegetable Stock
  • 4 oz Aged Gouda Cheese, Shredded
  • 8 oz Sharp Cheddar Cheese, Shredded
  • 8 oz Oyster Mushrooms (Optional)
  • 16 oz Pasta, Cavatappi
Breadcrumb Topping
  • 1 cup Sourdough Bread
  • 1 Garlic Clove
  • 1/4 cup Herbs (Parsley, Basil)
  • 1 tsp Olive Oil

Instructions

  1. Preheat oven to 400° F Line a large sheet tray with foil, set aside.
  2. Using a sharp knife, slice the butternut squash in half lengthwise. Be careful as the squash’s skin is quite tough! Using a spoon, scoop out the seeds and bit of flesh from the squash.
  3. Spread 1 tablespoon olive oil over the squash halves. Place 1 garlic clove in each squash. Add 1 tsp kosher salt and 1/2 tsp ground black pepper. Place sheet tray into the preheated oven and roast for 40-60 minutes, depending on the size of your butternut squash. You will know the squash is done when you can press it with a fork and it is soft.
  4. While the squash is roasting, cook your pasta. Fill a large pot with water and bring to a boil. Add 2 tsp salt to your water. Add your pasta and cook 1 minute under the recommended time. You want your pasta to be “al dente” and have a little bite to it. Drain the pasta and set the pot aside to use again.
  5. Let the squash cool for at least 10 minutes. After 10 minutes scoop the flesh of the butternut squash out and place into the bowl of a food processor. Be sure to scoop all the flesh and the garlic!
  6. Add 1 cup of milk or stock to the food processor. Process the mixture until it is smooth and creamy.
  7. Place the pot you used for the pasta onto the stove and heat to low. Using a spatula spoon the butternut squash mixture into the pot. Add both the shredded Gouda and cheddar cheeses and the mushrooms (if using). Stir the cheeses into the butternut squash mixture until they are melted. At this point check your mixture for seasoning. Add additional salt and pepper to taste.
  8. Add the cooked pasta to your squash and cheese mixture. Mix thoroughly.
  9. Place pasta mixture into a 9×13 dish that has been coated with cooking spray.
  10. In a small bowl, mix together the breadcrumbs, herbs, minced garlic and olive oil. Spread mixture evenly over top of your mac and cheese.
  11. Bake for 25-30 minutes or until bubbly and golden brown on top. Allow to cool for 5 minutes, enjoy!
 

Equipment

  • Prep Time: 5
  • Cook Time: 75
  • Category: Dinner, Sides, Holiday
  • Method: Bake

Nutrition

  • Serving Size: 1
  • Calories: 388
  • Sugar: 2g
  • Sodium: 1155mg
  • Fat: 17g
  • Saturated Fat: 7g
  • Unsaturated Fat: 4g
  • Carbohydrates: 21g
  • Fiber: 4g
  • Protein: 38g
  • Cholesterol: 36mg

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Farmer’s Market Panzanella Salad

Farmer’s Market Panzanella Salad

Posted on by Amy MS, RD, LDN

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Farmer’s Market Panzanella Salad

Farmer's Market Panzanella
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Farmer's Market Panzanella

Farmer’s Market Panzanella Salad

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  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian
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Description

Fresh, flavorful and full of nutrients this salad is always a crowd-pleaser. Add your favorite vegetables to make it your own!

Ingredients

Units Scale

Salad

  • 1 pt Cherry Tomatoes, sliced in half lengthwise
  • 1 Red Bell Pepper, diced into 1-inch pieces
  • 1 Yellow or Orange Bell Pepper, diced into 1-inch pieces
  • 1 Large Cucumber, peeled, seeded and diced into 1-inch pieces
  • 1/2 Red Onion, sliced thinly
  • 10 Basil Leaves, torn
  • 1 Ear of Corn, kernels removed
  • 1/2 Loaf of Sourdough Bread
Vinaigrette
  • 1 tsp Minced Garlic
  • 1/2 tsp Dijon Mustard
  • 3 tbsp Red Wine Vinegar
  • 1/2 cup Olive Oil
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper
  • 1 tsp Honey

Instructions

Prepare the Vinaigrette
  1. Combine all vinaigrette ingredients into a mason jar or medium mixing bowl and whisk all the ingredients together. Set aside.
Salad Directions
  1. Slice bread into 1-inch cubes.
  2. Heat large sauté pan over medium heat. Add 4 tablespoons olive oil to pan. Add bread cubes to pan and cook until golden brown, tossing occasionally. Remove from heat and allow to cool.
  3. In a separate bowl add the tomatoes, bell peppers, red onion, basil, and corn. Add the bread cubes to the mixture.
  4. Stir in half of the vinaigrette and mix together. Taste the salad and add more vinaigrette as needed. Enjoy!
 

Equipment

Notes

*Make this salad your own! Use your favorite vegetables, add feta, fresh mozzarella, whatever you like!

  • Prep Time: 15
  • Category: Mediterranean, Dinner, Salad, Appetizer, Side, Black Forest Farmer’s Market
  • Cuisine: Italian

Nutrition

  • Serving Size: 1
  • Calories: 230
  • Sugar: 4g
  • Sodium: 480mg
  • Fat: 14g
  • Carbohydrates: 23g
  • Fiber: 1g
  • Protein: 4g
  • Cholesterol: 0mg

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